Whether your goal is weight loss, getting healthy or both, you'll need a solid exercise program to help you reach your goals. Getting started on your workout is probably the most critical time in your entire routine. It is here that you're faced with a choice - are you going to do your workout or not? Are you going to drive to the gym or drive home? Are you going to get up and exercise or hit the snooze button? It is at this moment that you're most vulnerable to that sly voice in your head, that part of you who'll do anything to get out of this workout.
The thing is, most of us end up mentally wrestling with ourselves, wondering will we or won't we? It's this mental wrestling that sucks energy and focus away from something you already committed to do. There are a number of reasons you may try to talk yourself out of exercise, but I think the main issue is fear. Maybe you're afraid the workout won't go well. Maybe you're afraid you won't finish or that it will hurt. Whatever fears you have of the coming workout, that voice inside your head will take advantage of that and try to wheedle you into giving up by saying things like:
•You're tired…why don't you do this tomorrow when you're well-rested?
•You've worked so hard today, wouldn't it be nice to just go home and relax?
Know any other ones? You could probably make a nice long list of excuses to skip your workout and, though you may not be able to get rid of this voice entirely, knowing it's there and how to deal with it is crucial for making the right choice. Use these tricks for making it easier to get started with your workout:
-Make up your mind that you're going to workout, no matter what. When you fully commit to what you're doing, it's easier to shut that voice down and just get moving.
-Negotiate. Rather than go through the argument (will I or won't I?) commit to simply warming up. This tactic works well to motivate yourself on days when you feel tired - simply promise yourself you'll do a nice long warm up and if you still don't want to exercise, you can stop. I guarantee you'll keep going most of the time.
-Figure out the worst thing that could happen. Ask yourself what is the worst thing that could happen if you go through with your workout. Failure? Feeling tired? Not finishing your workout? Being miserable? Remind yourself that the real worst thing is not trying at all.
-Take action. When you're in a mental argument with yourself, do something active to get on the right track. If you're lying in bed trying to figure out if you'll get up and exercise or not, get up and put on your workout clothes or do some light stretching. Whatever you mind is doing, point your physical body in the direction of your workout and you may find you're on the right track to getting started.
http://www.getfitwithkoi.com/
Wednesday, December 30, 2009
Monday, December 28, 2009
Can I See Results Within A Week?
While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week.
So with that being said, continue to be persistent, consistent and dedicated! You are on your way!!
http://www.getfitwithkoi.com/
So with that being said, continue to be persistent, consistent and dedicated! You are on your way!!
http://www.getfitwithkoi.com/
Sunday, December 27, 2009
Importance of Breakfast
What this means is that you should eat your larger meals earlier in the day, i.e. eat your first meal like a king. This gives your body a chance to burn those calories that you just ate.
Eating most of your carbohydrates, such as cereals, breads and fruit, earlier in the day is recommended as the body does not need them to be eaten at night: you've already got a full days storage of carbs in your body.
Dinner should be your smallest meal and should be mostly protein with some complex carbs, such as vegetables.
There is popular advice that says "don't eat anything after six". This is basically the same idea about tapering calories but it should not be taken as gospel.
While you may eat after six in the evening and still lose weight, watch what you eat and don't eat too much of it or you will taking in calories that your body doesn't need and will just store.
http://www.getfitwithkoi.com/
Eating most of your carbohydrates, such as cereals, breads and fruit, earlier in the day is recommended as the body does not need them to be eaten at night: you've already got a full days storage of carbs in your body.
Dinner should be your smallest meal and should be mostly protein with some complex carbs, such as vegetables.
There is popular advice that says "don't eat anything after six". This is basically the same idea about tapering calories but it should not be taken as gospel.
While you may eat after six in the evening and still lose weight, watch what you eat and don't eat too much of it or you will taking in calories that your body doesn't need and will just store.
http://www.getfitwithkoi.com/
Wednesday, December 23, 2009
Basic Nutrition
Protein - Protein helps control metabolism and regulates water balance. It also is extremely useful in maintaining muscle tone and muscle mass. (Eggs, meats, fish, beans, dairy products, soy.)
1 gram of protein = 4 calories.
Carbohydrates - These are sugars and starches and are the main source of energy for all muscle and body functions.
Carbohydrates, or "carbs", are converted by the body to a simple sugar called glucose. Whatever glucose is not used as energy is converted to glycogen and stored in the muscles and liver, or converted to fat and stored throughout the body for later use. (Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it.)
1 gram of carbs = 4 calories.
Fats - The most densely caloric source of energy in the diet. Fats are difficult to digest and are mostly stored throughout the body rather than used immediately as energy. Recommended foods are typically low in fat. (All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food.
1 gram of fat = 9 calories
Water - It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.
Fiber - is an essential part of your diet. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.
Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits.
http://www.getfitwithkoi.com/
1 gram of protein = 4 calories.
Carbohydrates - These are sugars and starches and are the main source of energy for all muscle and body functions.
Carbohydrates, or "carbs", are converted by the body to a simple sugar called glucose. Whatever glucose is not used as energy is converted to glycogen and stored in the muscles and liver, or converted to fat and stored throughout the body for later use. (Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it.)
1 gram of carbs = 4 calories.
Fats - The most densely caloric source of energy in the diet. Fats are difficult to digest and are mostly stored throughout the body rather than used immediately as energy. Recommended foods are typically low in fat. (All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food.
1 gram of fat = 9 calories
Water - It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.
Fiber - is an essential part of your diet. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.
Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits.
http://www.getfitwithkoi.com/
Tuesday, December 22, 2009
Daily Eating Tips To Keep In Mind
Here are some pointers to help guide you.
1. Every meal divide your plate into thirds. Two of the thirds should be a carbohydrate source, e.g. rice or potatoes and one third should be a protein source, e.g. meat or fish. Don't worry about getting enough fat. That is rarely a problem.
2. Eat foods that are unprocessed as much as possible. When foods are processed they lose nutritional value. Eating foods close to their natural state will give you the most benefits. Try to stay away from junk food. You know what constitutes junk food. Reducing the amount that you eat will have a huge impact on your health and well-being.
3. Limit your eating of refined foods that have fat, salt and sugar in them. You don't have to give them up completely, just eat them in moderation.
4. Eat small, frequent meals throughout the day and drink plenty of water.
5. Breakfast should be your largest meal of the day. This gives your body the whole day to burn those calories. Dinner should be the smallest meal. Eating large amounts at night invariably leads to fat gain as your body doesn't have time to burn the calories before shutting down for the night. Eating then going to sleep is how sumo wrestlers attain their great size! Breakfast should be the largest meal of the day.
6. Eat protein. This is not to recommend that you go and eat a steak everyday but be aware of your protein intake. Your muscles live on protein and muscles are where the majority of your calories are burned. Eating lean protein every day supports your muscle tissue, especially when exercising.
http://www.getfitwithkoi.com/
1. Every meal divide your plate into thirds. Two of the thirds should be a carbohydrate source, e.g. rice or potatoes and one third should be a protein source, e.g. meat or fish. Don't worry about getting enough fat. That is rarely a problem.
2. Eat foods that are unprocessed as much as possible. When foods are processed they lose nutritional value. Eating foods close to their natural state will give you the most benefits. Try to stay away from junk food. You know what constitutes junk food. Reducing the amount that you eat will have a huge impact on your health and well-being.
3. Limit your eating of refined foods that have fat, salt and sugar in them. You don't have to give them up completely, just eat them in moderation.
4. Eat small, frequent meals throughout the day and drink plenty of water.
5. Breakfast should be your largest meal of the day. This gives your body the whole day to burn those calories. Dinner should be the smallest meal. Eating large amounts at night invariably leads to fat gain as your body doesn't have time to burn the calories before shutting down for the night. Eating then going to sleep is how sumo wrestlers attain their great size! Breakfast should be the largest meal of the day.
6. Eat protein. This is not to recommend that you go and eat a steak everyday but be aware of your protein intake. Your muscles live on protein and muscles are where the majority of your calories are burned. Eating lean protein every day supports your muscle tissue, especially when exercising.
http://www.getfitwithkoi.com/
Thursday, December 17, 2009
Battle Of The Bulge
There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common problem area for many people.
The best way to lose fat is through cardio exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.
The best way to lose fat is through cardio exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.
Monday, December 14, 2009
What Body Shape Am I?
Have you ever noticed that your body shape is quite different from that of your best friend, sister, or coworker? Have you been wondering why some people have that hourglass figure, while others are more pear-like in appearance? Well, this is because every man and woman is born with a specific body type and body shape. Depending upon your genetics, as well as your exercise routine and diet, your body shape may be quite different from those around you. Not everyone likes the body type or shape that they are born with, but there are ways to make the most of what you have. Here are some tips on how to identify your body shape.
What is Body Shape?
In addition to your body type, you will also find that you have a distinct body shape. Your body shape is based upon the size of your physical features and the overall balance of your body. Men and women tend to have different body shapes. Men are often described as having a rectangular shape or a cone shape. Women are typically described as having hourglass, pear, apple, or ruler body shapes.
Determining Your Body Shape
Before you can perform the right exercises for your body, you need to determine which type of body shape you have.
Hourglass: Women with an hourglass shape are often envied by all of their friends. This is because hourglasses have well-proportioned upper and lower bodies, with a distinctively narrow waist. However, if you are an hourglass, you may find that you tend to gain weight all over your body, particularly in your hips and chest area.
Pear: Pear-shaped women tend to have larger lower bodies and smaller upper bodies. If you are a pear, you will find that your hips are slightly wider than your shoulders and that you tend to gain weight below your waist. Pears usually have small chests and flat stomachs.
Apple: Apples are generally bigger on the top half of their bodies than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside.
Ruler: Women with a ruler shape tend to be waif-like and slim. Rulers have no large differences between the size of their hips, waists, and shoulders. Rulers tend to put on weight in their stomach and backside, while maintaining slender arms and legs.
http://www.getfitwithkoi.com/
What is Body Shape?
In addition to your body type, you will also find that you have a distinct body shape. Your body shape is based upon the size of your physical features and the overall balance of your body. Men and women tend to have different body shapes. Men are often described as having a rectangular shape or a cone shape. Women are typically described as having hourglass, pear, apple, or ruler body shapes.
Determining Your Body Shape
Before you can perform the right exercises for your body, you need to determine which type of body shape you have.
Hourglass: Women with an hourglass shape are often envied by all of their friends. This is because hourglasses have well-proportioned upper and lower bodies, with a distinctively narrow waist. However, if you are an hourglass, you may find that you tend to gain weight all over your body, particularly in your hips and chest area.
Pear: Pear-shaped women tend to have larger lower bodies and smaller upper bodies. If you are a pear, you will find that your hips are slightly wider than your shoulders and that you tend to gain weight below your waist. Pears usually have small chests and flat stomachs.
Apple: Apples are generally bigger on the top half of their bodies than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside.
Ruler: Women with a ruler shape tend to be waif-like and slim. Rulers have no large differences between the size of their hips, waists, and shoulders. Rulers tend to put on weight in their stomach and backside, while maintaining slender arms and legs.
http://www.getfitwithkoi.com/
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